It’s particularly helpful after a period of indulgences like special occasions and holidays.
Some of the steps might even help address root causes of digestive upset.
What is a gut reset?
After all, why care for your gut sometimes when you could nourish it daily?
Below, a nine-step routine for keeping your gut healthy and happy.
Start with an intermittent fast.
Just like you, your gut needs a period of rest and rejuvenation to function optimally.
The night before you kick off your gut reset, plan tofast for 12 to 16 hours.
Summary
Begin your morning with water.
Have a sugar-free breakfast.
Try one of thesegreen smoothie recipesor this MD-approvedtofu scramble.
These five-ingredientbreakfast cookiesare a great choice, as is aquinoa breakfast bowl.
Midmorning, have a cup of chai.
A mid-morning cup of tea might help digestion when you’ve had a breakfast that’s heavier in starch.
Boil 1 cup of water, then add in 1 tablespoon of loosechai tea.
Add additional gut-supporting spices like 12 teaspoon each ofcinnamon, cardamom, andginger.
you’re able to also add nutmeg or clove.
I like to strain the tea and add a splash of almond or coconut milk for creaminess.
Have a broth-based meal with probiotics for lunch.
The nutrients found in a cleanbone brothcan help soothe the gut.
Other ideas: Stir 1 teaspoon or less (it packs a punch!)
Perhaps easiest, try incorporatinga high-quality probioticinto your routine to further bolster your gut-centric diet.
Don’t snack between meals.
Add prebiotics to your dinner.
We have afiber gap!
take a stab at include at least one serving (extra credit for two or three!)
of prebiotic food in your dinner.
Thesespiced stuffed sweet potatoesare a great option, as is thissweet potato breakfast porridge recipe.
Unchecked stress has anegative effect on the gut(and whole-body health).
To minimize stress:
9.
Go to bed early.
Shortened sleep is associated with an imbalanced gut10.
Getting adequate sleepseven to nine hours a night(depending on the individual!
Frequently Asked Questions
What are the best supplements to take to support your gut?
There are many different supplement options available to support a healthy gut.
How do I know if I need to heal my gut?
From digestive discomfort to tiredness,there can be a number of signs your gut is out of whack.
How long should I do this for?
Partner with your healthcare practitioner to personalize an approach thats right for you.
Remember: Eat lots of fiber, consumeprobiotics, add morefermented foodto your routine, and get somesleep!
Dr. Amy Shahis a double board certified MD with training fromCornell,ColumbiaandHarvardUniversities.
She is an expert on intermittent fasting for women and hasa 2 week guided group program.
